EatSmarter exclusive recipe

Steamed Mussels

with Fennel and White Wine
5
Average: 5 (1 vote)
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Steamed Mussels

Steamed Mussels - With a twist on the classic

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
328
calories
Calories

Healthy, because

Even smarter

Nutritional values

Selenium, a rare element, can be found in mussels. As a component of many enzymes, it is an important protective substance. 

Always cook mussels thoroughly to ensure you've killed off any harmful germs that may be present.

1 serving contains
(Percentage of daily recommendation)
Calorie328 kcal(16 %)
Protein26 g(27 %)
Fat13 g(11 %)
Carbohydrates19 g(13 %)
Sugar added1 g(4 %)
Roughage10.5 g(35 %)
Vitamin A2.2 mg(275 %)
Vitamin D15 μg(75 %)
Vitamin E12.4 mg(103 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin8.5 mg(71 %)
Vitamin B₆0.5 mg(36 %)
Folate158 μg(53 %)
Pantothenic acid1.2 mg(20 %)
Biotin15.5 μg(34 %)
Vitamin B₁₂15 μg(500 %)
Vitamin C84 mg(88 %)
Potassium1,399 mg(35 %)
Calcium323 mg(32 %)
Magnesium145 mg(48 %)
Iron15.7 mg(105 %)
Iodine290 μg(145 %)
Zinc6.7 mg(84 %)
Saturated fatty acids1.4 g
Uric acid310 mg
Cholesterol255 mg
Development of this recipe:

Ingredients

for
4
Ingredients
2 ⅕ pounds
1
large Carrot
1
2
3 sprigs
2 tablespoons
¾ cup
8 ounces
Canned tomatoes (drained)
Preparation

Kitchen utensils

1 Pot (with lid), 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Sieve, 1 Lid, 1 Can opener

Preparation steps

1.
Steamed Mussels preparation step 1

Thoroughly brush mussels under running cold water to remove the "beards."  Discard any mussels that remain open. 

2.
Steamed Mussels preparation step 2

Rinse mussels again under cold water until water is clear. Drain well and refrigerate until ready to use.

3.
Steamed Mussels preparation step 3

Peel carrots. Rinse fennel bulb, removing the stalks. Cut carrot and fennel bulb into long strips approximately 2 inches. Peel and finely chop the garlic. Rinse thyme, shake dry, and pluck leaves. 

4.
Steamed Mussels preparation step 4

Heat oil in a large pot. Sauté the vegetables and garlic over medium heat until softened, about 3 minutes. Add mussels and sauté for 1 minute more.

5.
Steamed Mussels preparation step 5

Add white wine, canned tomatoes and thyme and bring to a boil. Season with salt and pepper. Cover and cook, stirring frequently, until all the mussels have opened, 5-7 minutes. Discard unopened mussels before serving.